FasCat Cycling Training Tips Podcast
The official podcast of FasCat Coaching, based in Boulder, CO. Coach Frank "Big Cat" Overton shares his extensive experience as a cycling coach to help you ride faster through training and racing tips, nutrition, and beyond.
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Ask a FasCat #28: Your Questions Answered!
03/14/2025
Ask a FasCat #28: Your Questions Answered!
What's the best way to introduce progressive overload without overreaching? How does TSS translate to OTS? How do I reconcile Whoop red scores with CoachCat's recommendations when they don't align? Thesse questions and many more from FasCat athletes are answered on this podcast by FasCat Founder Frank Overton. As always, we appreciate your thoughtful questions and hope that you find our guidance useful and actionable. And as always, we award the best question with some sweet swag. Listen in to learn. - Try CoachCat Free for a month - with no credit card required ➡️ 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions
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Training load and FTP: the relationship and how they work and don't work together
03/06/2025
Training load and FTP: the relationship and how they work and don't work together
There is a linear relationship between training load and FTP but only up to a certain point. When you build your base with our 16 weeks of sweet plan your FTP goes up but then what? How do you get it to go higher? At that point, training load accounts for 75-90% of what your true FTP can be. The remaining 10-25% can be achieved by switching to interval training and this is where the relationship between training load and FTP 'breaks'. However, power goes up even more for two reasons: 1) the athlete is 'fresher' and can produce greater power output 2) the athlete has achieved the aerobic adaptations** that enable the higher power output. Increases in Mitochondrial Density & Citrate Synthase Listen to this podcast to learn about training load and FTP! - Try CoachCat Free for a month - with no credit card required ➡️ 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions
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Why the 20min field test rules supreme, and how to do it
02/28/2025
Why the 20min field test rules supreme, and how to do it
How do you know what your training zones are? And how do you know if you are improving? By FTP testing, of course! At FasCat, we have used all types of methods to test FTP over the years, including using various labratory equipment. After more than 20 years and thousands of athletes tested, we are big believers in the 20-minute field test. Doing the 20-minute test outside or on a trainer is simple and repeatable, giving you the actionable data you need to configure your training and measure your progress. In this podcast, FasCat Founder Frank Overton explains: how you should do the test how often you should do the test pitfalls to watch out for how to analyze your results from the test All you need, Frank says, is a "power meter and head full of motivation." - Try CoachCat Free for a month - with no credit card required ➡️ 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection
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Overtraining, under-fueling, stuck in a rut? Lose the weight and get your mojo back!
02/21/2025
Overtraining, under-fueling, stuck in a rut? Lose the weight and get your mojo back!
This podcast was inspired by a recent athlete asking for help, and we think many of you can relate to the situation: "I've been cycling for nearly 20 years (now 44). I have a stressful job, two kids, and over the past few years I’ve gain 15 pounds that I can't shake, despite training 10-15 hours in the summer and 6-8 in the winter. What do I do?" Symptoms like low energy, inability to sustain high heart rates, and lack of sweat could point to low energy availability (LEA). Even with calorie counting, your body might not be getting enough fuel to support both your workouts and daily life demands (job, kids, stress). This can lead to a suppressed metabolism and fatigue, making weight loss and performance harder. Weight gain can be age-related hormonal changes that occur in men in their 40’s. Namely a gradual decline in testosterone levels which can affect metabolism, muscle mass, fat distribution, and energy levels. This is sometimes referred to as andropause or age-related hormonal decline. Coaching Advice: The #1 thing you can do is to get tested: A simple blood test can check testosterone, thyroid, and other hormone levels. This will help rule out any medical issues. Then here’s what we recommend to get out of the rut, get your mojo back to your training and lose that weight: Nutrition First: Focus on fueling your workouts with carbs. Try eating a small carb-rich snack (e.g., a banana or toast with honey) before your morning rides. Post-ride, prioritize recovery with protein and carbs to replenish glycogen and repair muscles. Coach Andrew Giniat and Nutritionist Alex Winnicki recently recorded about how much carbohydrate you need to consume even if you are trying to lose weight. And why low carb diets are bad and will result in rut like this athlete. The take home point and analogy is that you, as an athlete, are Ferrari and carbohydrates are your fuel (gas) . But the body does not work like a Ferrari in terms of going fast even as they tank empties. Athletes do better when their tanks are kept at full as possible at all times. This includes before, during and after exercise. HRV and Recovery: Use your HRV data to monitor recovery. If it’s consistently low, it might indicate overtraining or stress. Your 7 hours of sleep is solid, but stress and under-fueling can still take a toll. The has a free Whoop offer that will combine your sleep and HRV data with your training data to let you know if you are recovered or not. Then when you are not ‘feeling it’ you can ask for daily adjustments. Start each morning with personalized recommendations based on your sleep and recovery. This is so clutch for a masters athletes balancing life’s daily demands: job, kids, stress. Training Adjustments: Consider dialing back intensity for a few weeks. Focus on Zone 2 rides to rebuild your aerobic base and avoid burnout. This aligns with your winter training history. - Take your training to the next level by hiring Coach Justin: -- Try CoachCat Free for a month - with no credit card required ➡️ 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection
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Too Many Hours Too Soon? Don’t Be The Group Ride Hero
02/14/2025
Too Many Hours Too Soon? Don’t Be The Group Ride Hero
Instagram is a funny thing for cyclists: It can be inspirational to see what the pros are doing, but it can also be misleading as far as what we should be doing for training. Coaches Sierra Sims and Elliott Baring discuss what we're seeing in terms of 20+ and 30+ weeks from U.S. gravel pros. What does this do for the domestic riders as they prepare for their year? Is it even a good idea? And what should a regular working stiff with a 9-to-5 do? For starters, relax! And just listen to this great podcast for much needed perspective and solid advice. - Take your training to the next level by hiring Coach Sierra or Coach Elliott: -- Try CoachCat Free for a month - with no credit card required ➡️ 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection
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How the pros are training now & what YOU should do
02/07/2025
How the pros are training now & what YOU should do
It's fascinating to study exactly how professional cyclists are training and why, but what are the takeaways for everyday athletes? Beyond the gee-whiz quotient, what about elite training translates to us, and what is irrevelant or even harmful to try to emulate? That is exactly what Coaches Andrew and Ricky dig into in this podcast. Both are uniquely positioned in that they are professional cyclists AND professional coaches for amateur riders. In addition to some highly specific pro anecdotes, Andrew and Ricky also share some easy-to-remember rules of thumb for your own training. - Take your training to the next level by hiring Coach Andrew or Coach Ricky: -- Try CoachCat Free for a month - with no credit card required ➡️ 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection
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Strength training for cycling - what the latest research says
02/04/2025
Strength training for cycling - what the latest research says
If you're a longtime FasCat podcast listener, then you know we're big believers in strength training in the offseason. The science has long proven the benefits for endurance athletes. But what's new? What's the latest science? That is exactly what Coaches Andrew and Sierra get into in this pod, as Sierra brushes up on her master's degree studies with the latest research. -- Want to add weight lifting to your cycling training and get Coach Sierra or Andrew's help? Please visit https://fascatcoaching.com/pages/hire-a-coach to learn more about them, fill out a new athlete questionnaire and to schedule a coaching consultation with them! Not ready for a Coach yet but still want to improve under the guidance of a coach? Try CoachCat! Its like hiring a Pro Coach for a fraction of the price of personal coaching. Getting started is as easy as 1,2, 3 and the 1st month is free, go here ➡️ Then follow Coach Frank's Top 4 Tips: #1 Create a Custom Plan using unlimited training plans #2 Use CoachCat just like you would a real coach for a fraction of the price. #3 Sync all your devices: Whoop, Wahoo, Zwift, Garmin, Hammerhead, Oura, Apple Watch and more! # 4 receive Instant Data Analysis + 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection 🤓 Plus we have connected your activity and wearable data to our AI Coach (CoachCat) to analyze your training-to-recovery balance.
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Come Sweet Spot with us on Zwift! Saturday group rides!
01/31/2025
Come Sweet Spot with us on Zwift! Saturday group rides!
FasCat friends, we invite you to join us on Zwift for our Saturday Sweet Spot group rides, where Coaches Jake and Frank lead A and B groups and we chat on Discord. In this podcast, we talk about why so many riders love this wintertime format of getting high-quality, semi-structured work in with a social group. The time flies by, the kJs shoot up, and you can feeeeel yourself getting faster. Join the FasCat club on Zwift and then join our Saturday ride. (If you are already on Zwift, there is no additional cost.) Learn more and sign up here: -- Take your training to the next level by hiring Coach Jake: -- Try CoachCat Free for a month - with no credit card required ➡️ 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection
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The Remco Effect: Junior development is completely different now
01/24/2025
The Remco Effect: Junior development is completely different now
FasCat Coaching has been working with riders of all ages for 20 years, and while the fundamentals of training are the same, the science and technology and culture have changed tremendously. Nowhere are these changes more dramatic than what is going on with younger riders. In this podcast, Coaches Justin and Frank delve into what's changed and why, and what the best ways are for helping young riders develop in a healthy, fun, sustainable way. -- Take your training to the next level by hiring Coach Justin: -- Try CoachCat Free for a month - with no credit card required ➡️ 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection
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Train better by measuring with OTS: Optimized Training Stress
01/17/2025
Train better by measuring with OTS: Optimized Training Stress
If you want to improve something, measure it. This applies in life and on the bike. Whether you're talking blood pressure, finances, or FTP, how can you know something is improving if you are not accurately measuring it? The same principle applies to training stress, a key summative metric that quantifies the total load of your training. As coaches and as athletes, we can measure how much work you are doing each day, each week, each month and each year. We balance this with measurements of your recovery metrics, and make prescriptions from there based on your goals. Training Stress Score has long been used to measure training load, and it's a great metric. There are two problems, though: TSS gives you credit for coasting, and it gives you the same amount of credit for a certain amount of wattage in hour one as the same amount of wattage in hour four. As you have probably noticed doing a two-hour ride on Zwift vs a two-hour ride outside, not coasting at all for two hours makes a big difference in how much work you are doing! Similarly, you know how much harder - how much more stressful - a 250w effort feels late in a long ride compared to when you first start. Now, Zwift is a great tool, but don't misunderstand - we aren't advocating that you do all your rides inside! We are simply advocating that you accurately measure your training wherever you do it, so together we can precisely apply the right training load to make you better! At FasCat, we address these issues and other improvements with Optimized Training Stress, which is found exclusively in the CoachCat app. Learn more inside this podcast with Coach Andrew Giniat and FasCat Founder Frank Overton. --- Take your training to the next level by hiring Coach Andrew: -- Try CoachCat Free for a month - with no credit card required ➡️ 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection
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How to Plan the Perfect Race Calendar
01/13/2025
How to Plan the Perfect Race Calendar
So you're signed up for a couple big races this year - now what? Coaches Andrew and Ricky break down the planning process on this podcast, including: -how to set your A-race goal (process and power are usually better than time) -how to fill in B and C races -how to determine the optimal number of events -classic planning mistakes to watch out for (we've seen a lot of them! and done a few ourselves...) -- Take your training to the next level by hiring Coach Andrew: Or by hiring Coach Ricky -- Try CoachCat Free for a month - with no credit card required ➡️ 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection
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You CAN have it all: Fun, flexible AND effective training
01/06/2025
You CAN have it all: Fun, flexible AND effective training
Normally in cycling, it's a two-out-of-three situation: strong, light, cheap; or aero, light, inexpensive... And the same often applies when it comes to training: you can't blow off structure and expect to get fast and stay fit. However! On today's podcast FasCat Coaches Frank and Andrew explain how you can have fun, be flexible, and still achieve effective results by training with the FasCat method. -- Take your training to the next level by hiring Coach Andrew: https://fascatcoaching.com/collections/coaches/products/andrew-giniat -- Try CoachCat Free for a month - with no credit card required ➡️ 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection
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Strength training for cycling - what the latest research says
12/13/2024
Strength training for cycling - what the latest research says
If you're a longtime FasCat podcast listener, then you know we're big believers in strength training in the offseason. The science has long proven the benefits for endurance athletes. But what's new? What's the latest science? That is exactly what Coaches Andrew and Sierra get into in this pod, as Sierra brushes up on her master's degree studies with the latest research. -- Want to add weight lifting to your cycling training and get Coach Sierra or Andrew's help? Please visit https://fascatcoaching.com/pages/hire-a-coach to learn more about them, fill out a new athlete questionnaire and to schedule a coaching consultation with them! Not ready for a Coach yet but still want to improve under the guidance of a coach? Try CoachCat! Its like hiring a Pro Coach for a fraction of the price of personal coaching. Getting started is as easy as 1,2, 3 and the 1st month is free, go here ➡️ Then follow Coach Frank's Top 4 Tips: #1 Create a Custom Plan using unlimited training plans #2 Use CoachCat just like you would a real coach for a fraction of the price. #3 Sync all your devices: Whoop, Wahoo, Zwift, Garmin, Hammerhead, Oura, Apple Watch and more! # 4 receive Instant Data Analysis + 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection 🤓 Plus we have connected your activity and wearable data to our AI Coach (CoachCat) to analyze your training-to-recovery balance.
/episode/index/show/fascatcoaching/id/34423270
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What the latest nutrition research means for cyclists, with performance dietitian Alex Winnicki
11/27/2024
What the latest nutrition research means for cyclists, with performance dietitian Alex Winnicki
Between mainstream media reports of national obesity and cycling media reports of pro riders consuming huge amounts of carbohydrates, we cyclists are bombarded with often-conflicting information about food. What's a cyclist to do? On this new monthly series, FasCat Coach Andrew Giniat digs into the latest sports nutrition research with the help of an expert to help guide you in your training, your fueling, and your overall pursuit of a healthy life. On this episode, Andrew is joined by performance dietitian Alex Winnicki, a board-certified specialist in sports dietetics and founder of Second Arrow Nutrition. Together, Andrew and Alex discuss particular examples of what healthy eating and fueling for hard training means for you. Alex argues that there aren't 'good foods' and 'bad foods' - a lot of nutrition is condition-specific. "Our environment tells us that salad is the healthy choice," Alex says, giving an example. "But if you're not eating enough and your health is falling apart...eating salad and then riding for five hours is not the way to health." -- Take your training to the next level by hiring Coach Andrew: https://fascatcoaching.com/collections/coaches/products/andrew-giniat or Save 50% on CoachCat from now until Dec. 2nd, 2024! Then follow Coach Frank's top 4 tips to ride faster! #1 Create a Custom Plan using unlimited training plans #2 Use CoachCat just like you would a real coach for a fraction of the price. #3 Sync all your devices: Whoop, Wahoo, Zwift, Garmin, Hammerhead, Oura, Apple Watch and more! # 4 receive Instant Data Analysis + 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection 🤓 Plus we have connected your activity and wearable data to our AI Coach (CoachCat) to analyze your training-to-recovery balance.
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3 things that make Tadej Pogacar fast - including 1 you can do
11/22/2024
3 things that make Tadej Pogacar fast - including 1 you can do
Tadej Pogacar is a talent of a generation, able to watlz away from the world's best riders seemingly at will in both one-day and stage races. But why is he so good? Sure, his natural gifts play a huge role, as do years of elite training. But on this podcast, we present a different view. Three things make Tadej fast: his upbringing, his mental outlook and his genetics. While you can't change your genes, you can steer your mental outlook. And, you can influence the upbringing of the next generation of cyclists. Listen in to learn how. -- You may Hire Coach Justin here or Save 50% on CoachCat from now until Dec. 2nd, 2024! Then follow Coach Frank's top 4 tips to ride faster! #1 Create a Custom Plan using unlimited training plans #2 Use CoachCat just like you would a real coach for a fraction of the price. #3 Sync all your devices: Whoop, Wahoo, Zwift, Garmin, Hammerhead, Oura, Apple Watch and more! # 4 receive Instant Data Analysis + 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection 🤓 Plus we have connected your activity and wearable data to our AI Coach (CoachCat) to analyze your training-to-recovery balance.
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Level up your cycling with this 30wk training plan
10/14/2024
Level up your cycling with this 30wk training plan
Want to ride faster next year than you did this year? The time to start training is now, and we have a 30-week training plan that scales to your schedule. On this podcast, FascCat Founder Frank Overton walks you through the details of what this 30-week program entails - Muscle Tension Intervals, Nino's Secret Training, Foliage Rides, Weightlifting for Cyclists and much more. The best way to get faster is not the latest supplement or a particular magic workout. Instead, the best way to get faster is through training consistently, following a science-based plan tailored to your time to train and your goals. Our training app CoachCat not only builds custom plans for you, but helps you adapt when life throws you a curveball. Between work, kids, travel, sickness and weather, life can get tricky. We get it! CoachCat answers your questions when you need to skip a workout, or change workouts around. As always, consistency is key! This month we are encouraging your consistency by sending FasCat T shirts to athletes who make 80% of their CoachCat calendar turn green through completing at least 80% of their scheduled workouts in October. -- Try CoachCat Free for a month - with no credit card required ➡️ 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection 🤓 Plus we have connected your activity and wearable data to our AI Coach (CoachCat) to analyze your training-to-recovery balance.
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Gravel gossip with Ben Delaney: hot races, big changes, and training prioritization
10/04/2024
Gravel gossip with Ben Delaney: hot races, big changes, and training prioritization
What are the hot gravel races for 2025? Sign-up season has already started, so on this podcast we're digging into our favorite events, exploring some big changes in race formats, and explain how and when you should train for these challenging events. We're joined by longtime friend of FasCat Ben Delaney, who runs . Dig in and start dreaming about next year. Then, get started with your training with CoachCat or a FasCat Coach! -- Go give it a try for free for a month - no credit card required. We'll give you a custom plan for you to follow and unlimited plan revisions for when 'life' gets in the way. ➡️ https://tinyurl.com/47rr7em4 😸 Use CoachCat just like you would a real coach for a fraction of the price without having to wait for them to respond or analyze your data. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection 🤓 Plus we have connected your activity and wearable data to our AI Coach (CoachCat) to analyze your training-to-recovery balance.
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Build your own custom training plan with CoachCat
09/27/2024
Build your own custom training plan with CoachCat
We get faster when we follow a training plan, but stock plans have obvious limitations. Therefore, creating a plan that is customized to your goals and your available time to train is ideal - and that is exactly what we are talking about in this podcast. We begin with three simple but important questions: What are you training for? When is your target event? How much time do you have to train? From there, we can build a plan just for you. And by ‘we’, we mean you and CoachCat, our AI-powered training app that incorporates all 20+ years of our professional coaching knowledge + customer feedback from amateur athletes just like you! Our custom training plan builder uses the most advanced periodized training plan system in the industry. We took our five star rated plans, proven by thousands of athletes (read our five star reviews) and modified them based on athlete feedback to develope this technology. -- Go give it a try for free for a month - no credit card required. We'll give you a custom plan for you to follow and unlimited plan revisions for when 'life' gets in the way. ➡️ https://tinyurl.com/47rr7em4 😸 Use CoachCat just like you would a real coach for a fraction of the price without having to wait for them to respond or analyze your data. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection 🤓 Plus we have connected your activity and wearable data to our AI Coach (CoachCat) to analyze your training-to-recovery balance.
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The Three Things Good Coaches Do For Athletes
09/20/2024
The Three Things Good Coaches Do For Athletes
At FasCat, we've been helping athletes improve for more than 20 years. But how? In this podcast, Isaiah Newkirk and Frank Overton break down the three primary things good coaches do: We tell athletes what to do We analyze data to let athletes know if they are doing it right and improving We tell athletes what to do next based on our experience, sports science and the athlete’s feedback Then, Isaiah and Frank walk you through the specifics of what the coached athlete journey looks like at FasCat, from the initial consultatoin and custom plans to ride analysis, communication frequency and type, power meter and wearable data analysis, and much, much more. -- Try FasCat for Free for the 1st Month ➡️ https://tinyurl.com/47rr7em4 - no credit card is required! 😸 Use CoachCat just like you would a real coach for a fraction of the price without having to wait for them to respond or analyze your data. 💥 Receive CUSTOM fueling recommendations per this podcast 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection 🤓 Plus we have connected your activity and wearable data to our AI Coach (CoachCat) to analyze your training-to-recovery balance.
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Weight Lifting for Cyclists
09/13/2024
Weight Lifting for Cyclists
The road to a faster, fitter you in 2025 leads straight through the weight room in 2024, and in this podcast FasCat Founder Frank Overton walks us through exactly what that looks like. Frank breaks down the what, the why, the when and the how, leaving you empowered with the knowledge of how to steadily and safely improve your strength and stability. -- Try FasCat for Free for the 1st Month ➡️ https://tinyurl.com/47rr7em4 - no credit card is required! 😸 Use CoachCat just like you would a real coach for a fraction of the price without having to wait for them to respond or analyze your data. 💥 Receive CUSTOM fueling recommendations per this podcast 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection 🤓 Plus we have connected your activity and wearable data to our AI Coach (CoachCat) to analyze your training-to-recovery balance. 🥦🥕🥗 And don't forget performance nutrition and weight loss meal plans a la Chef CoachCat.
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The 'No Training Plan' training solution
09/06/2024
The 'No Training Plan' training solution
As effective and gratifying as following a carefully crafted training plan can be, sometimes you just want to ride... And that can be impactful training, too! Especially here in the fall, riding on a weekly rhythm of taking some days off, and going hard and/or long on other days is a great recipe for mental and physical health. On this solo podcast, FasCat Founder Frank Overton breaks down exactly how you can train effectively without following a training plan, the limits of this approach, and how you can use Coach Cat for guidance along the way. -- Try FasCat for Free for the 1st Month ➡️ https://tinyurl.com/47rr7em4 - no credit card is required! 😸 Use CoachCat just like you would a real coach for a fraction of the price without having to wait for them to respond or analyze your data. 💥 Receive CUSTOM fueling recommendations per this podcast 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection 🤓 Plus we have connected your activity and wearable data to our AI Coach (CoachCat) to analyze your training-to-recovery balance. 🥦🥕🥗 And don't forget performance nutrition and weight loss meal plans a la Chef CoachCat.
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Annual Training for your best year yet (in '25) starts now: Four coaches explain the process
09/02/2024
Annual Training for your best year yet (in '25) starts now: Four coaches explain the process
Hoping to have your best year next year is not a strategy. But you absolutely CAN have your best year ever next year with some planning, starting now. In this podcast, Coaches Allie, Frank, Jake and Andrew walk you through what you need to do when, starting with taking an actual, legit, no-bike riding break once your season wraps up. Then what? Well, give this podcast a listen, and then ask Coach Cat or a FasCat Coach any follow up questions you may have. -- Show Notes: Using Power Data to Review Your Season: https://fascatcoaching.com/blogs/training-tips/using-power-data-to-review-your-season Try FasCat for Free for the 1st Month ➡️ https://tinyurl.com/47rr7em4 - no credit card is required! 😸 Use CoachCat just like you would a real coach for a fraction of the price without having to wait for them to respond or analyze your data. 💥 Receive CUSTOM fueling recommendations per this podcast 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection 🤓 Plus we have connected your activity and wearable data to our AI Coach (CoachCat) to analyze your training-to-recovery balance. 🥦🥕🥗 And don't forget performance nutrition and weight loss meal plans a la Chef CoachCat.
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How to Plan for Next Season
08/26/2024
How to Plan for Next Season
This is the third podcast in an eight-pod how-to series. Last episode we talked about 14 ways to review your season, and on this podcast we discuss how to map our next season for maximum results and fun. Coach Jake Rylewski raced as a professional for many years, and he breaks down the full-year planning methodology for three types of athletes: coached riders CoachCat subscribers self-coached athletes Ready to take your training to the next level? Subscribe to CoachCat for unlimited training plans and access to FasCat coaches who can answer your training questions.
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Your training questions answered! By FasCat Founder *and* CoachCat AI
08/09/2024
Your training questions answered! By FasCat Founder *and* CoachCat AI
Here at FasCat, we have been answering your training questions for more than 20 years, and we've done 27 'Ask a FasCat' podcast episodes. On today's pod, we have a special iteration featuring questions from 21 email subscribers that are answered both by CoachCat - our expert AI inside the FasCat App - and FasCat Founder Frank Overton. Frank feeds the questions into CoachCat, reads CoachCat's responses, and then adds his own expert analysis. Both offer some surprising answers! -- Try FasCat for Free for the 1st Month ➡️ https://tinyurl.com/47rr7em4 - no credit card is required! 😸 Use CoachCat just like you would a real coach for a fraction of the price without having to wait for them to respond or analyze your data. 💥 Receive CUSTOM fueling recommendations per this podcast 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection 🤓 Plus we have connected your activity and wearable data to our AI Coach (CoachCat) to analyze your training-to-recovery balance. 🥦🥕🥗 And don't forget performance nutrition and weight loss meal plans a la Chef CoachCat.
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What the best coaches tell athletes ahead of their 'A' race
08/02/2024
What the best coaches tell athletes ahead of their 'A' race
With your big event coming up, you should have almost all your training behind you. All the hay is in the barn. But even the best training alone isn't a complete recipe for success on race day. Showing up and just hoping for the best will always pale in comparision to showing up prepared, having considered and planned for key variables like: nutrition equipment course terrain aid station logistics race-day transportation logistics In this podcast, FasCat Coaches Sierra, Jake and Frank walk you through the discussions they have with their one-on-one coached athletes to make sure all the i's are dotted and all the t's are crossed. Are you prepared for you next big race? Are you sure? If you are a FasCa one-on-one athlete you may have heard this before. If you’d like to be you can hire Coach Jake, Coach Sierra or an of the FasCat Coaches on our website, . We even have a super double-secret coaching deal going on right now through August 10. If you are a FasCat app subscriber - you are in luck because CoachCat is trained on this, too! All you gotta do is ask and tell. That’s right: chat with CoachCat and say, “what should my aid station strategy be for ___ race?” Ask about the Coursee, Pacing, Equipment, Nutrition, where should I eat and drink, nutrition, equipment... whatever you like! CoachCat has got your back! If you’d like to try CoachCat for free for one month head over also to - start a free trial, no credit card is required and after that you can save 43% when you sign up with us for the year. 43%! That brings the monthly price down to less than $20 a month. -- Try FasCat for Free for the 1st Month ➡️ https://tinyurl.com/47rr7em4 - no credit card is required! 😸 Use CoachCat just like you would a real coach for a fraction of the price without having to wait for them to respond or analyze your data. 💥 Receive CUSTOM fueling recommendations per this podcast 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection 🤓 Plus we have connected your activity and wearable data to our AI Coach (CoachCat) to analyze your training-to-recovery balance. 🥦🥕🥗 And don't forget performance nutrition and weight loss meal plans a la Chef CoachCat.
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Altitude Training: What, why and how - including if you don't live in the mountains!
07/26/2024
Altitude Training: What, why and how - including if you don't live in the mountains!
More altitude can mean more power... eventually. Training at altitude - or even just sleeping at altitude - can increase your red blood cell production, which means more oxygen to your muscles and therefore more power output. There are other benefits, and many caveats. And we get into those. But what about riders who don't live at or near altitude - and who have a high altitude race like Leadville 100 or SBT GRVL coming up? Well, we'll get into that, too. On today's podcast Coach Frank is joined by Coach Elliott, who falls into that "I live near sea level and I'm doing Leadville in a few weeks" camp. Elliott explains what he's been doing to prepare, and how he is coaching his athletes for Leadville and SBT GRVL. You might not be able to do nine week at altitude like Tour de France stage winner Victor Campenaerts, but there are things you can do! -- Try FasCat for Free for the 1st Month ➡️ https://tinyurl.com/47rr7em4 - no credit card is required! 😸 Use CoachCat just like you would a real coach for a fraction of the price without having to wait for them to respond or analyze your data. 💥 Receive CUSTOM fueling recommendations per this podcast 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection 🤓 Plus we have connected your activity and wearable data to our AI Coach (CoachCat) to analyze your training-to-recovery balance. 🥦🥕🥗 And don't forget performance nutrition and weight loss meal plans a la Chef CoachCat.
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What's the best power meter? We've reviewed files from them all!
07/19/2024
What's the best power meter? We've reviewed files from them all!
For 22 years we have analyzed files from every single type of power meter on the market, and as coaches and riders we have used a whole heck of a lot of them ourselves. Considering buying a power meter? Well, the Big Cat just got a new bike and bought a new power meter, and he went with a brand he had never bought before. Here, we walk you through the five considerations when buying a meter. Compatibility Trust in the data Drivetrain considerations The type of meter you SHOULDN'T get Price is less and less a consideration as they have all come down (remember SRM’s were $3k og) all are around $400 give or take 50-$100 Give it a listen, and let us know what your experience with power meters has been. We're here to help! -- Try FasCat for Free for the 1st Month ➡️ https://tinyurl.com/47rr7em4 - no credit card is required! 😸 Use CoachCat just like you would a real coach for a fraction of the price without having to wait for them to respond or analyze your data. 💥 Receive CUSTOM fueling recommendations per this podcast 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection 🤓 Plus we have connected your activity and wearable data to our AI Coach (CoachCat) to analyze your training-to-recovery balance. 🥦🥕🥗 And don't forget performance nutrition and weight loss meal plans a la Chef CoachCat.
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Live! Special edition podcast with your training questions answered
07/12/2024
Live! Special edition podcast with your training questions answered
We're always game for trying something new here at FasCat, and this week we did a live session on YouTube where we took your questions while recording this podcast. We answer things like: Does the FasCat app work with sports besides cycling? How can I know if I can trust auto-detected FTP increases? Who answers user questions inside the FasCat app? When is the Zwift integration coming? How can I best do my specific workouts outside? Why is erg mode bad for intervals inside? When doing a Zone 2 ride, is it okay to pedal in other zones to get over hills and things? And much more! -- Try FasCat for Free for the 1st Month ➡️ https://tinyurl.com/47rr7em4 - no credit card is required! 😸 Use CoachCat just like you would a real coach for a fraction of the price without having to wait for them to respond or analyze your data. 💥 Receive CUSTOM fueling recommendations per this podcast 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection 🤓 Plus we have connected your activity and wearable data to our AI Coach (CoachCat) to analyze your training-to-recovery balance. 🥦🥕🥗 And don't forget performance nutrition and weight loss meal plans a la Chef CoachCat.
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Six Aspects of Gravel Training to Implement Now
06/28/2024
Six Aspects of Gravel Training to Implement Now
It's the summer of gravel, and we've got some proven techniques for you to step up your gravel game starting now. On this podcast, Coaches Frank Justin break down six aspects of gravel training you can use now: mindset gravel specificity workouts for gravel simulation rides gravel training plans nutrition Fresh back from the Belgian Waffle Ride, we are surfing the highs (and the lows!) of gravel racing with you. -- Try FasCat for Free for the 1st Month ➡️ https://tinyurl.com/47rr7em4 - no credit card is required! 😸 Use CoachCat just like you would a real coach for a fraction of the price without having to wait for them to respond or analyze your data. 💥 Receive CUSTOM fueling recommendations per this podcast 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection 🤓 Plus we have connected your activity and wearable data to our AI Coach (CoachCat) to analyze your training-to-recovery balance. 🥦🥕🥗 And don't forget performance nutrition and weight loss meal plans a la Chef CoachCat.
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Get faster all summer with our heat acclimation protocol
06/21/2024
Get faster all summer with our heat acclimation protocol
Riding in the heat of summer can be hard, but why exactly is that, and how can you train your body to perform better? In this podcast, Coaches Ricky Arnopol and Andrew Giniat explain: heat acclimation for cycling what happens to the body when it's hot the heat acclimations that occur with the proper training the performance benefits of heat acclimation methods for accclimation and some practical actions you can take now to better equip yourself In addition to working with athletes all over, Ricky and Andrew are both racing professionally now, and have plenty of experience training and racing in brutal heat. -- Try FasCat for Free for the 1st Month ➡️ https://tinyurl.com/47rr7em4 - no credit card is required! 😸 Use CoachCat just like you would a real coach for a fraction of the price without having to wait for them to respond or analyze your data. 💥 Receive CUSTOM fueling recommendations per this podcast 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection 🤓 Plus we have connected your activity and wearable data to our AI Coach (CoachCat) to analyze your training-to-recovery balance. 🥦🥕🥗 And don't forget performance nutrition and weight loss meal plans a la Chef CoachCat.
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